WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (10×2/Climbing from 60%) E75s Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (10m) 4 DB Renegade Row L/R=2 8 DB Hang Clean 12 DB PushupWT: 35/20#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds 35lbs Ruck.10 Mins Ruck (fast as possible) 20 Press Ups 20 Thrusters 100 OH Walking Lunges 50 Russian Twists

Blue Ridge CrossFit – CrossFit Warm-up Conditioning ()

Blue Ridge CrossFit – CrossFit Warm-up Strength Push Press (12×1/Climbing from 50% +) E75s Transition: (3m) Metcon Metcon (3 Rounds for reps) CIRCUIT: 40/20 | 3rds 2A Clean + Front Squat SA RDL + Row (L) SA RDL + Row (R) RKS + AKSWT: Athlete Choice Score: Reps

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (12×1/Climbing from 50%) E75s Workup to heavy single Transition: (4m) Weightlifting Metcon (4 Rounds for weight) (E60s) 3 Front Squat (70%) (E65s) 2 Tall Clean (75%) (E70s) 3 Hang Power Clean (70%) (E75s) 2 Hang Squat Clean (75%)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestPull Ups Burpees Squats Walk Outs

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 60lbs Sandbag1 Mile Drag, Push, Pull Or Throw No Carrying

Blue Ridge CrossFit – CrossFit Metcon (Time) 3 Rounds. 3 Mins Rest. 25lbs Vest. 60lbs Sandbag800m Carry 50 BO Rows 75 Cleans 100 Front Squats 800m Run (no bag)